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Exercise handout — move better, feel better.
Plank (Full)
Standard forearm plank for core endurance. Essential exercise for anti-extension core stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
45 sec
Rest
20-60 sec holds
Tempo
Step-by-Step Guide
Set up
- Place forearms on floor, elbows under shoulders
- Extend legs behind, toes on floor
- Body ready to lift
Step 1 of 4
Lift body to create straight line from heels to head
Step 2 of 4
Brace core firmly
Step 3 of 4
Keep neck neutral
Step 4 of 4
Hold for prescribed time
Breathing
- Breathe normally
- Don't hold breath
Form Cues
- Straight line from heels to head
- Don't let hips sag or pike
- Squeeze glutes
- Keep breathing
Common Mistakes to Avoid
- Hips sagging
- Hips piking up
- Holding breath
- Looking forward
Safety Information
Stop if form breaks or back hurts.
Progressions
Longer holds, plank variations (arm/leg lift)
Regressions
Knee plank
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.